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LMU – 174 Unlocking the Power of Supplements: Battling Non-Alcoholic Fatty Liver Disease (NAFLD)

LMU-174

LMU – 174 Unlocking the Power of Supplements: Battling Non-Alcoholic Fatty Liver Disease (NAFLD)

Sources: Diseases (2018); Antioxidants (2018); Diseases (2018)

Lifestyle Medicine Update (September 24, 2020)

Introduction:

Non-Alcoholic Fatty Liver Disease (NAFLD) is silently spreading its roots, affecting an increasing number of individuals in our society. Once thought to primarily afflict overweight and obese individuals, NAFLD is now making inroads into the lives of non-overweight individuals, thanks in large part to dietary choices and sedentary lifestyles. In this article, we will explore the insidious nature of NAFLD and delve into the science behind dietary supplements that have shown promise in reversing this condition.

Understanding NAFLD: A Hidden Threat

NAFLD, a condition not linked to excessive alcohol consumption, is often characterized by elevated triglyceride levels and liver enzyme readings in standard blood tests following a 12-hour fast. It poses a grave risk as it can progress to liver fibrosis and cirrhosis, a life-threatening condition. Moreover, individuals with NAFLD face an elevated risk of developing primary liver cancer, specifically hepatocellular carcinoma. Early identification of NAFLD is critical, as it can be reversed through dietary and lifestyle changes, whereas no pharmaceutical drugs currently offer effective treatment. The key to managing NAFLD lies in lifestyle modifications.

The Role of Supplements in NAFLD Reversal

In addition to dietary alterations and increased endurance activities, several nutritional supplements have displayed remarkable efficacy in reversing NAFLD, based on human studies. Here, we will examine these supplements and their recommended dosages.

  1.  Milk Thistle: The Herb that Heals

    2. Milk thistle, an herb with potent liver-protective properties, has taken center stage as a promising supplement for NAFLD reversal. Multiple randomized human studies have showcased its effectiveness when standardized to high silymarin content, the herb’s active ingredient. Typically, a minimum daily dosage of 210 mg of silymarin is recommended.

  2. Green Tea Extract: Harnessing the Power of EGCG

    3. Green tea extract, particularly rich in epigallocatechin-3-gallate (EGCG), has emerged as another formidable player in combatting NAFLD. Various studies have demonstrated its ability to reverse key aspects of the disease with a daily dosage of 500 mg of green tea extract.

  3. Curcumin: The Golden Spice’s Healing Touch

    4. Curcumin, derived from the spice turmeric, has garnered attention for its potential in NAFLD reversal. Studies employing a daily dose of 1,000 mg of curcumin have reported positive outcomes in countering NAFLD.

  4. Fish Oil: The Omega-3 Savior

    5. Fish oil, rich in omega-3 fatty acids, has demonstrated its ability to improve NAFLD when taken at a daily dosage of 1,000 mg.

  5. Coenzyme Q10: Fuelling Cellular Health

    6. Coenzyme Q10, a vital compound for cellular energy production, has shown promise in reversing NAFLD. While animal studies support its effectiveness, one blinded human study reported beneficial results with a daily dose of 100 mg.

  6. Vitamin E: A Shield Against NAFLD

    7. Vitamin E, a potent antioxidant, has also shown promise in addressing NAFLD. A typical daily dosage of 800 IU is recommended. However, it’s worth noting that current guidelines advise against using vitamin E to treat NAFLD in patients with concurrent diabetes.

A Complementary Approach to NAFLD Management

A prudent approach to leveraging these supplements in the complementary management of NAFLD would involve incorporating milk thistle, green tea extract, fish oil, and curcumin. In cases where diabetes is not a concern, the use of 800 IU of vitamin E can also be considered. However, it’s imperative to remember that individual cases vary, necessitating consultation with a healthcare professional before incorporating these supplements. It’s essential to underscore that supplements should complement, not replace, dietary and physical activity strategies proven to prevent and reverse NAFLD.

Conclusion: A Multi-Faceted Approach to NAFLD

As we navigate the rising tide of NAFLD cases, the integration of supplements into a holistic approach can provide valuable support in the battle against this stealthy condition. However, the foundation for NAFLD management remains rooted in lifestyle changes that prioritize dietary modifications and increased physical activity. These combined efforts offer a potent defence against NAFLD, its potential progression to more severe conditions, and the associated health risks.

References

  1. Perumpail BJ et al. Potential therapeutic benefits of herbs and supplements in patients with NAFLD (non-alcoholic fatty liver degeneration). *Disorders. 2018; 6(3):80.*                                                                                                                                                                                            [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165515/)
  2. El Hadi H et al. Vitamin E as a treatment for non-alcoholic fatty liver disease: Reality or Myth? *Antioxidants (Basel). 2018; 7(1):12.*      [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5789322/)
  3. Perrumpail BJ et al. The role of vitamin E in the treatment of NAFLD. *Disorders. 2018; 6(4):86.*                                                                              [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313719/)

Eat Smart, Live Well, Look Great,

Dr. James Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 173 Unlocking the Silent Epidemic: Non-Alcoholic Fatty Liver Disease (NAFLD)

LMU-173

LMU – 173 Unlocking the Silent Epidemic: Non-Alcoholic Fatty Liver Disease (NAFLD)

Sources: Diseases (2018); Antioxidants (2018); World J Gastrointestinal Pathophysiol (2-17); Nutrients (2019); World J Hepatol (2019), World J Hepatol (2017)

Lifestyle Medicine Update (September 17, 2020)

Introduction:

In today’s world, we are witnessing a concerning surge in fatty liver disease cases, both in our society and across the globe. Fatty liver problems are broadly classified into two categories: those triggered by excessive alcohol consumption and those unrelated to alcohol intake. Addressing early-stage fatty liver problems caused by alcohol is a relatively straightforward solution – drink less or abstain altogether. However, what is truly alarming is the rapid escalation of fatty liver problems not linked to alcohol. This burgeoning issue, known as Non-Alcoholic Fatty Liver Disease (NAFLD) or non-alcoholic steatohepatitis (NASH), has reached staggering proportions, affecting approximately 25% of the world’s population and a whopping 30% of the U.S. population, equating to 97 million Americans.

The Roots of the NAFLD Epidemic

The recent upsurge in non-alcoholic fatty liver problems can be primarily attributed to the global rise in obesity and overweight statistics. However, a striking aspect of this trend is the increasing number of non-overweight individuals who are also falling victim to fatty liver issues. The evidence indicates that this is predominantly due to the excessive consumption of simple sugars, particularly diets high in fructose and sugary beverages, as well as the consumption of unhealthy fats, including saturated fats, deep-fried foods, and trans fats. The significance of this issue cannot be overstated, as fatty liver problems serve as the initial step toward the development of liver fibrosis, leading to life-threatening cirrhosis and primary liver cancer, scientifically referred to as hepatocellular carcinoma. In fact, due to the surge in fatty liver problems, hepatocellular carcinoma, once a rare form of cancer, is becoming increasingly prevalent in our modern society.

A Dire Progression: From NAFLD to Liver Cancer

Compounding the issue, we are witnessing a growing number of individuals with non-alcoholic fatty liver problems transitioning directly to liver cancer, specifically hepatocellular carcinoma, without first developing cirrhosis. Data reveals that non-alcoholic fatty liver degeneration is now the fastest-growing indication for liver transplants among patients with primary liver cancer. This alarming trend has far-reaching consequences, not only for liver health but also for overall well-being. Individuals grappling with fatty liver problems face an elevated risk of developing diabetes, experiencing premature mortality, and grappling with complications stemming from cardiovascular disease. While some individuals may carry genetic predispositions that heighten their risk of NAFLD, the primary cause remains rooted in diet and lifestyle choices.

Breaking Down the Barriers: A Holistic Approach to NAFLD

When it comes to addressing non-alcoholic fatty liver disease, there are no pharmaceutical magic bullets. The treatment and reversal of NAFLD hinge on substantial changes in diet and lifestyle, coupled with the potential inclusion of specific supplements demonstrated to combat this problem. In terms of dietary and lifestyle modifications, the focal point should be on strategies that reduce insulin secretion and enhance insulin function. Elevated insulin levels play a central role in converting consumed calories into fat within liver cells, the crux of the issue in fatty liver disease. Incorporating regular endurance exercise into one’s routine proves highly effective. A mere 30-minute power walk each day can significantly lower insulin levels and enhance insulin function, curtailing the conversion of carbohydrate and protein calories into liver fat. Equally vital is reducing the consumption of foods and beverages laden with simple sugars, which also diminishes the conversion of carbohydrates into liver fat. Avoiding unhealthy fats, such as high-fat meats and dairy products, deep-fried foods, and trans fats, is paramount. These offenders include red meat, pork, processed meats, butter, cheese, ice cream, and French fries, among others.

In sum, the overarching goal is to opt for lean protein sources like chicken breast, turkey breast, egg whites, fish, and soy-based proteins, provided they are not deep-fried or breaded. Reducing the intake of heavily sweetened foods and beverages like pastries, candy, and sugar-sweetened soft drinks is crucial. When it comes to dairy, opt for lower-fat options such as 1% or non-fat milk or yogurt, steering clear of cheese, butter, cream, whipped cream, and ice cream. Swap creamy salad dressings for olive oil and vinegar, and bypass tahini sauce and mayonnaise in favor of tomato sauce or olive oil-based alternatives like Aglio e olio for pasta dishes. Finally, strive to achieve a daily goal of 10,000 steps through walking or equivalent endurance exercises. This comprehensive strategy can not only reverse non-alcoholic fatty liver problems but also serve as a preventive measure against their development and the onset of metabolic syndrome (pre-diabetes) and type 2 diabetes.

Supplementing the Solution: A Glimpse into the Research

In forthcoming updates, we will delve into the research, unveiling specific dietary supplements and their recommended doses that have demonstrated the ability to reverse non-alcoholic fatty liver problems. The insights derived from human studies are bound to be both surprising and impressive.

Screening for Silent Trouble: Detecting NAFLD

Now, you may be wondering: How can you identify whether you have a fatty liver problem in the first place? The answer lies in your annual physical examination. Ensure that your doctor includes fasting triglyceride level and liver function tests in your blood panel work-up. These tests serve as crucial screening tools for potential fatty liver problems that may be lurking beneath the surface. It’s important to note that NAFLD can progress without presenting any noticeable signs or symptoms. Therefore, early detection through these blood tests is key. If left untreated in the early stages, NAFLD can rapidly advance to life-threatening conditions such as liver cirrhosis or hepatocellular carcinoma.

In conclusion, the surge in non-alcoholic fatty liver disease poses a critical challenge to our society’s liver health. Its far-reaching implications extend beyond the liver, affecting overall well-being and increasing the risk of severe health complications. While pharmaceutical interventions remain elusive, adopting a holistic approach centered around dietary and lifestyle changes offers a promising path to reversing and preventing NAFLD.

References

  1. Perumpail BJ et al. Potential therapeutic benefits of herbs and supplements in patients with NAFLD. *2018, 6(3):80.*                                  [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165515/)
  2. Yousef MH et al. Fatty liver without a large “belly”: Magnified review of non-alcoholic fatty liver disease in non-obese patients. *World J Gastrointest Pathophysiol 2017, 8(3):100-107.*                                                                                                                                                                                  [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561430/)
  3. Aydos LR et al. Nonalcoholic fatty liver disease induced by high-fat diet in C57bl/6 Models. *Nutrients 2019, 11(12):3067.*                          [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6949901/)
  4. Velazquez KT et al. Prolonged high-fat feeding promotes non-alcoholic fatty liver disease and alters gut microbiota in mice. *World J Hepatol 2019, 11(8):619-637.*                                                                                                                                                                                                                      [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6717713/)
  5. Cholankeril G et al. Hepatocellular carcinoma in non-alcoholic steatohepatitis: Current knowledge and implications for management. *World J Hepatol 2017, 9(11):533-543.*                                                                                                                                                                                                    [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5395802/)
  6. Hadi HE et al. Vitamin E as treatment for non-alcoholic fatty liver disease: Reality or Myth. *Antioxidants 2018, (1):12.*                                [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5789322/)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU – 172 Unmasking the Hidden Power of Zinc: A Vital Nutrient for Immune Health

LMU – 172 Unmasking the Hidden Power of Zinc: A Vital Nutrient for Immune Health

Source: Nutrients (June 2017); Frontiers of Nutrition (2014); The Journal of Nutrition (2000), Nutrients (July 2017); Oregon State University

Lifestyle Medicine Update (September 11, 2020)

Introduction:

The significance of zinc in human health, particularly its pivotal role in fortifying the immune system, remains a mystery to many. It’s a mineral that often flies under the radar, underestimated both by the average individual and even some healthcare professionals. While some may have encountered zinc lozenges as a remedy for sore throats or the initial signs of cold symptoms, its true potential goes far beyond this limited application. We are about to embark on a journey into the fascinating world of zinc, exploring its multifaceted role in optimizing immune function and its vital importance in preventing a wide range of health problems, including respiratory infections. It’s a story that unfolds at the intersection of nutrition and immunity, revealing the hidden treasure trove that is zinc.

The Immune System’s Unsung Hero: Zinc

At the heart of this narrative lies the crucial role of zinc in bolstering our immune system. This unassuming mineral is indispensable in our body’s defence against respiratory tract infections and a myriad of other health threats. Optimal zinc intake is essential for the immune system to function at its best, and this revelation carries profound implications for our overall well-being.

Astonishingly, studies in North America reveal that a substantial 55% of adults do not meet the daily recommended intake of zinc as prescribed by government health agencies. This deficiency is far from benign, as zinc plays a pivotal role in bolstering our immune defences. In underdeveloped regions where daily nutrition is often lacking, or where the high intake of phytic acid fiber in cereal grains exacerbates zinc deficiency, the consequences can be dire. According to the World Health Organization (WHO), zinc deficiency ranks as the fifth leading cause of mortality and morbidity in developing countries, impacting one-third of the global population. This deficiency is linked to approximately 16% of lower respiratory tract infections, 18% of malaria cases, and 10% of diarrheal diseases worldwide.

While severe zinc deficiency is relatively rare in developed countries, mild to moderate deficiency is surprisingly common. Unlike iron, the body lacks significant zinc storage capacity, necessitating a consistent daily intake to maintain optimal tissue and circulating levels. Startlingly, approximately 30% of elderly individuals in North America exhibit mild to moderate zinc deficiency, signalling a pervasive issue within our society. Other vulnerable groups include Black Americans, Mexican Americans, premenopausal women of childbearing age, and adolescents aged 12 to 19, all of whom are susceptible to zinc deficiency. For adults, the recommended daily zinc intake stands at 15 mg. However, studies reveal that both males and females in North America average only around 11 mg of daily zinc intake from food. Among those aged over 71 years, the intake drops to an alarming 8 mg. This chronic sub-optimal intake leaves a substantial portion of the population vulnerable to mild to moderate zinc deficiency, a condition that often goes unnoticed.

Unmasking the Signs and Symptoms of Zinc Deficiency

The insidious nature of mild to moderate zinc deficiency manifests through a range of signs and symptoms, often attributed to the normal aging process. These indicators include:

  1. Decreased Immune Function: Zinc deficiency compromises immune function, leading to decreased natural killer cell lytic activity, reduced interleukin-2 activity of T-helper cells, and diminished serum thymulin activity required for T-lymphocyte maturation.
  2. Altered Taste Acuity: Many people with mild zinc deficiency complain of decreased taste acuity, which can lead to diminished appetite and a less enjoyable eating experience.
  3. Impaired Vision in Low Light: A reduction in dark adaptation is another hallmark of zinc deficiency.
  4. Loss of Lean Mass: Individuals with zinc deficiency may experience a decrease in lean muscle mass, accompanied by a decline in strength.
  5. Delayed Wound Healing: Wounds and bruises tend to heal more slowly in those with marginal zinc deficiency, sometimes failing to heal adequately.

It’s astonishing to consider how these common age-related complaints, such as diminished taste, muscle loss, susceptibility to infections, and slow wound healing, could all be tied to an underlying zinc deficiency. Intriguingly, topical zinc ointments have shown remarkable efficacy in addressing slow-healing skin wounds, often attributed to the aging process. However, the root cause of these issues frequently stems from internal zinc deficiency.

The Importance of Balanced Zinc Intake

While the potential benefits of zinc are clear, it’s vital to exercise caution. Excessive intake of zinc supplements can have adverse effects, including impaired immunity, copper deficiency, anemia, and other serious complications. Thus, it’s imperative not to rush into purchasing high-dose zinc supplements without proper medical guidance.

A practical and reasonable solution to ensure daily zinc intake, along with other essential nutrients that our diets often lack, involves considering a simple multiple vitamin and mineral supplement. This approach aligns with the findings of the 2017 National Health and Nutrition Examination Survey (NHANES), which revealed that 31% of the U.S. population is at risk of at least one vitamin deficiency or anemia, with vitamin A, B6, folic acid, and vitamin B12 being the most common deficiencies. Additionally, these studies underscore the prevalence of suboptimal intake of crucial minerals like calcium, magnesium, zinc, and selenium, especially among older individuals. Consequently, maintaining adequate zinc nutritional status becomes a daily necessity to ensure that our immune systems remain in peak condition.

A Holistic Approach to Immune Health

While the foundation of good health starts with a well-balanced diet rich in essential nutrients, there’s merit in considering the benefits of a daily multiple vitamin and mineral supplement. This approach provides a safeguard to ensure consistent zinc intake, along with a host of other vital vitamins and minerals that contribute to overall health and well-being.

It’s important to note that assessing zinc nutritional status through blood tests can provide valuable insights. A zinc blood plasma level of 100 ug/dl (plus or minus 10 ug/ml) is indicative of adequate zinc nutritional status. Levels below 80 ug/dl suggest mild to moderate deficiency, while levels below 50 ug/dl signify severe deficiency. Unfortunately, routine zinc plasma tests are not typically part of annual physical exams, and most state and provincial health plans do not cover them. If you’re interested in obtaining a zinc blood test, you may need to request it from your doctor and be prepared to cover the cost. However, in most cases, maintaining proper nutrition and considering a standard multiple vitamin and mineral supplement can eliminate the need for such extensive testing.

In conclusion, the untold story of zinc is a captivating journey into the world of immune health and overall well-being. This often-underestimated mineral plays a pivotal role in our body’s defence against infections and numerous health challenges. While its deficiency may go unnoticed, it can manifest in a range of age-related symptoms that, when properly understood, can be addressed through nutrition and supplementation. Maintaining optimal zinc intake is essential to keeping our immune systems robust and ensuring a healthier, more vibrant life.

References

  1. Gammoh NZ et al. Zinc in infection and inflammation. *Nutrients 2017 (June)*. 9(6):624.                                                                                            [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490603/)
  2. Prasad A. Zinc is an antioxidant and anti-inflammatory agent: its role in human health. Frontiers of Nutrition (Review Article) 2014.    [Read more](https://www.frontiersin.org/articles/10.3389/fnut.2014.00014/full)
 
Eat Smart, Live Well, Look Great
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 171 – Unlocking the Potential of Alpha-Lipoic Acid: A Key to Weight Loss and Wellness

LMU-171

LMU 171 – Unlocking the Potential of Alpha-Lipoic Acid: A Key to Weight Loss and Wellness

Source: Journal of Nutrition (July 2020)

Lifestyle Medicine Update (August 28, 2020)

Introduction:

In July 2020, an eye-opening human clinical trial was published in the prestigious Journal of Nutrition, shedding light on the potential of alpha-lipoic acid as a promising supplement for weight management. This groundbreaking study, conducted over a span of 24 weeks, showcased how a daily supplement of 600 mg of alpha-lipoic acid effectively reduced weight, body fat, and body mass index (BMI) among overweight or obese adults when compared to a placebo group. The significance of this research extends beyond these findings, as previous studies have also hinted at the benefits of alpha-lipoic acid in weight management, laying the groundwork for a broader understanding of its role in promoting overall health and well-being. This article explores the intriguing world of alpha-lipoic acid, delving into its origins, mechanisms of action, and the potential it holds as a supplement to enhance weight loss and improve overall health.

Alpha-Lipoic Acid: Nature’s Energy Converter and Guardian

Alpha-lipoic acid, also known as ALA, is a compound naturally synthesized by the human body throughout an individual’s lifetime. It plays a pivotal role in converting food into energy, making it an essential component for sustaining life. Beyond its role as an energy converter, ALA is a potent antioxidant, actively safeguarding cells against the pernicious effects of free radicals linked to aging and various degenerative diseases.

As individuals age, the body’s ability to synthesize alpha-lipoic acid experiences a substantial decline. This decline may contribute to less efficient calorie burning, potentially leading to weight gain, and a pervasive sense of decreased energy with advancing age. The study in question not only demonstrated that alpha-lipoic acid promotes weight loss and reduced body fat but also highlighted its ability to decrease markers of inflammation in blood and urine. Moreover, the supplement fostered an increased synthesis of heme oxygenase-1, a crucial cellular antioxidant known for its role in protecting cells against free radical damage, which is closely associated with aging and several degenerative diseases. These findings bear immense significance, particularly for overweight individuals who often contend with inflammation and oxidative stress, both of which play a role in the development and exacerbation of conditions like pre-diabetes and diabetes, as well as musculoskeletal pain associated with inflammation.

Alpha-Lipoic Acid as a Metal Chelator and Antioxidant Regenerator

Beyond its role in weight management and antioxidant defence, alpha-lipoic acid has displayed remarkable abilities as a metal chelator and antioxidant regenerator. Research has shown that ALA can effectively remove toxic metals, including mercury, cadmium, and lead, from the body by binding to these harmful substances and facilitating their excretion. Additionally, ALA has the capacity to regenerate vital antioxidants such as vitamin C, vitamin E, and glutathione, bolstering the body’s overall antioxidant defences. Furthermore, this versatile compound has exhibited its potential in repairing free radical damage within cells, further highlighting its therapeutic potential.

Given these attributes, it is not surprising that many individuals over the age of 40 choose to incorporate alpha-lipoic acid supplements into their daily routines as a strategy to mitigate the effects of aging and potentially shield the body from age-related diseases. Notably, in individuals with diabetes, alpha-lipoic acid supplementation has been found to enhance blood sugar control and reduce hemoglobin A1c levels by improving the function of insulin receptors on cell surfaces. This therapeutic application has also extended to alleviating symptoms of diabetic polyneuropathy, offering hope to those grappling with this debilitating condition.

Moreover, preliminary evidence suggests that alpha-lipoic acid may hold promise in other areas of health. For instance, some individuals with Multiple Sclerosis have experienced mild improvements when administered alpha-lipoic acid supplements at doses of 1200 mg per day, distributed throughout the day. This effect is likely attributable to ALA’s antioxidant properties and its ability to curtail the synthesis of inflammatory cytokines associated with Multiple Sclerosis. Furthermore, experimental research indicates that alpha-lipoic acid may hinder key steps in the development of Alzheimer’s disease, offering a glimmer of hope in the fight against this devastating neurodegenerative condition. Early-stage experiments also suggest that alpha-lipoic acid may have potential anti-cancer benefits, potentially encouraging emerging cancer cells to undergo apoptosis (cell suicide) and exerting other mechanisms to impede cancer progression, although these effects have not yet been explored in human subjects.

Alpha-Lipoic Acid as a Complementary Approach to Weight Management

Against the backdrop of this multifaceted research, the significance of alpha-lipoic acid in the realm of weight management becomes ever more apparent. When integrated into a broader strategy that includes dietary and lifestyle changes, a daily supplement of 600 mg of alpha-lipoic acid emerges as a promising tool to enhance weight loss and improve overall health in overweight or obese adults. This aligns with the growing body of evidence suggesting that alpha-lipoic acid can be a valuable addition to the arsenal of those seeking effective and sustainable weight management solutions.

Conclusion

In conclusion, the captivating journey through the world of alpha-lipoic acid reveals its multifaceted role in promoting health and well-being. The 2020 clinical trial published in the Journal of Nutrition marks a significant milestone in the exploration of alpha-lipoic acid’s potential as a supplement for weight management. Not only does it offer hope to individuals struggling with excess weight, but it also underscores the compound’s broader implications for overall health, from its antioxidant prowess to its capacity to remove toxic metals and support cellular integrity.

As research continues to unravel the mysteries of alpha-lipoic acid, it is clear that this compound holds a special place in the pursuit of better health. While the journey to harness its full potential is ongoing, the prospects are promising. Whether it’s aiding in weight loss, countering the effects of aging, or offering therapeutic support for various health conditions, alpha-lipoic acid has truly earned its place in the spotlight of wellness and longevity.

References

  1. Bobe G et al. A randomized controlled trial of long-term (R) – alpha-lipoic acid supplementation promotes weight loss in overweight or obese adults without altering baseline elevated plasma triglyceride concentrations. *The Journal of Nutrition*. July 21, 2020.              [Read more](https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxaa203/5874419?redirectedFrom=fulltext)
  2. Salehi B et al. Insights on the use of alpha-lipoic acid for therapeutic purposes. *Biomolecules*. Aug 9 (8): 356. 2019.                                  [Read more](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723188/)
 
Eat Smart, Live Well, Look Great
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 170 – Vitamin D: Your Secret Weapon Against Cancer

LMU-170

LMU 170 – Vitamin D: Your Secret Weapon Against Cancer

Source: Journal of the American Medical Association (2017)

Lifestyle Medicine Update (August 20, 2020)

Introduction:

In a world where health is paramount, a 2017 study in the Journal of the American Medical Association unveiled a hidden guardian: vitamin D. This research, focused on postmenopausal women, defied conventional wisdom, revealing that maintaining vitamin D levels above 82.5 nmol/L (33 ng/ml) reduces cancer risk by 30%. As we explore this revelation, we embark on a journey to understand the potent role of vitamin D in shielding us from one of the most formidable health threats: cancer.
 

The Vitamin D Revelation

In 2017, a groundbreaking study published in the Journal of the American Medical Association resurfaced the crucial connection between vitamin D and cancer risk. This research shed light on a vital aspect of vitamin D: its role in protecting us from one of the most formidable adversaries of our health – cancer. The study’s findings were nothing short of astonishing, suggesting that our blood levels of this essential vitamin play a pivotal role in safeguarding us against this relentless disease.

The Magic Number: 82.5 nmol/L

While most government recommendations stipulate that a vitamin D blood level ranging from 50-80 nmol/L (20-32 ng/ml) is sufficient for maintaining a healthy vitamin D status, this study introduced a game-changing perspective. According to the researchers, the threshold for optimal protection against cancer lies at a vitamin D blood level of at least 82.5 nmol/L (33 ng/ml). They firmly contested the prevailing recommendations and made a compelling case for a more proactive approach to vitamin D intake.

Unveiling the Study

This comprehensive four-year study enrolled over 2,000 postmenopausal women aged fifty-five and older hailing from thirty-one counties in Nebraska. These women were randomly assigned to one of two groups: a daily regimen of 2000 international units (IU) of vitamin D3 along with 1500 mg of calcium or identical placebos. The study’s primary focus was to evaluate the impact of vitamin D on cancer risk, particularly in postmenopausal women.

The results were astonishing: women who maintained blood vitamin D levels at or above 82.5 nmol/L (33 ng/ml) enjoyed a 30% lower risk of cancer compared to their counterparts whose vitamin D levels fell below this crucial threshold. The implications were clear; achieving and maintaining optimal vitamin D levels in the blood could be an instrumental factor in reducing one’s risk of cancer.

The Science Behind the Shield

So, what is the science behind vitamin D’s protective mantle against cancer? As one of the researchers, Joan Lappe, explains, vitamin D is a vital player in the proper functioning of most cells in the human body. Without adequate vitamin D, cells are more susceptible to transformations that lead to malignancy. Vitamin D operates as a sentinel, guarding cells against unwarranted changes that could set the stage for cancer development.

Moreover, it’s essential to consider the context in which we obtain our vitamin D. While our skin can produce vitamin D when exposed to sunlight, the widespread use of sunscreen products effectively hinders this natural process. In addition, the modern lifestyle, which often keeps individuals indoors, further contributes to suboptimal vitamin D levels.

Taking Action

Given the profound implications of this study, the takeaway is clear: take charge of your health by having your blood vitamin D levels assessed by your healthcare provider. If your levels fall below the critical threshold of 82.5 nmol/L (33 ng/ml), it’s time to consider a supplementation program. This proactive step could potentially reduce your overall cancer risk by an impressive 30%, aligning with the findings of this and other impactful studies.

In the battle against cancer, knowledge is power. Armed with the understanding of vitamin D’s role in this fight, you can take concrete steps to safeguard your health. Consider this revelation as a potent reminder that sometimes, a humble vitamin can be your most robust ally against formidable foes.

References:

  1. Main Reference: Joan Lappe, Patrice Watson, Dianne Travers-Gustafson, Robert Recker, Cedric Garland, Edward Gorham, Keith Baggerly, Sharon L. McDonnell. Effect of Vitamin D and Calcium Supplementation on Cancer Incidence in Older Women. JAMA, 2017 [Read the Study](https://jamanetwork.com/journals/jama/fullarticle/2613159)
  2. JoAnn E. Manson, Shari S. Bassuk, Julie E. Buring. Vitamin D, Calcium, and Cancer. JAMA, 2017; 317 (12): 1217 [Read the Study](https://jamanetwork.com/journals/jama/article-abstract/2613138)
  3. [ScienceDaily: Higher vitamin D levels associated with lower cancer risk, study suggests](https://www.sciencedaily.com/releases/2017/03/170328120835.htm)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 169 – Cinnamon: A Sweet Solution to Pre-Diabetes?

LMU-169

LMU 169 – Cinnamon: A Sweet Solution to Pre-Diabetes?

Source: Journal of the Endocrinology Society (July 2020)

Lifestyle Medicine Update (August 13, 2020)

Introduction:

Can cinnamon, a common kitchen spice, hold the key to managing pre-diabetes and preventing the progression to type 2 diabetes? Recent research published in the Journal of the Endocrinology Society suggests that cinnamon supplements may significantly reduce fasting and post-meal blood sugar levels in pre-diabetic patients. Explore the potential impact of cinnamon on blood sugar management and the mechanisms behind its effects in this groundbreaking study, offering hope in the fight against diabetes.

 

A Spice’s Remarkable Impact

Imagine a world where a simple spice, readily available in most kitchens, could be a potent weapon against pre-diabetes and the progression to type 2 diabetes. This notion isn’t as far-fetched as it may seem. A study published in July 2020 in the Journal of the Endocrinology Society unveiled promising findings regarding the role of cinnamon in managing blood sugar levels in pre-diabetic patients.

Cinnamon’s Power Unveiled

The study administered a 500 mg cinnamon supplement to pre-diabetic patients three times a day for a duration of 12 weeks. The results were nothing short of remarkable: the participants who received the cinnamon supplement experienced a significant reduction in fasting and post-meal blood sugar (glucose) levels compared to those in the placebo group.

Beyond Pre-Diabetes

While the impact on pre-diabetes is a noteworthy revelation, this isn’t the first time cinnamon has demonstrated its prowess in blood sugar management. Previous studies have delved into its effects on both pre-diabetic and type 2 diabetic patients, yielding positive results.

In cases of pre-diabetes combined with metabolic syndrome, where patients were administered 3,000 mg of cinnamon daily in divided doses, blood sugar levels dropped, hemoglobin A1c decreased, and there was a reduction in waist circumference and body weight.

For individuals with type 2 diabetes, doses of cinnamon ranging from 1 gm to 6 gm per day have shown improvements in blood sugar management. Beyond this, a reduction in cardiovascular disease risk factors was observed in one study, with participants experiencing declines in total and LDL-cholesterol (often referred to as the “bad cholesterol”) levels, as well as triglycerides.

Unravelling the Mechanism

To understand cinnamon’s impact on blood sugar, it’s essential to explore the mechanisms at play. Experimental studies reveal that cinnamon’s active ingredients enhance insulin sensitivity. This means that cells become more proficient at extracting sugar from the bloodstream, utilizing it for energy, or storing it for future use. Consequently, this process leads to lower blood sugar levels.

Moreover, cinnamon has demonstrated the ability to release fat from fat cells, facilitating its use as an energy source for body cells. This mechanism can contribute to weight loss and a reduction in waist circumference.

The Bigger Picture

The findings from the July 2020 study offer further support for the use of cinnamon supplements in managing pre-diabetic patients. While it’s crucial to underscore that these supplements should complement a balanced diet and a healthy lifestyle, they hold significant promise as a proactive strategy for improving blood sugar management.

Preventing the progression from pre-diabetes to full-blown type 2 diabetes is of paramount importance, especially given the alarming rate at which this condition is spreading worldwide. With cinnamon potentially playing a role in this battle, it’s a reminder that nature often holds the key to managing our health effectively.

In conclusion, while cinnamon may not be a one-size-fits-all solution for everyone, its potential to aid in blood sugar management offers hope to many. With more research and further exploration of its mechanisms, we might just be scratching the surface of the benefits that this humble spice can bring to our health.

References:

  1. Main Reference: Giulio R Romeo, Junhee Lee, Christopher M Mulla, Youngmin Noh, Casey Holden, Byung-Cheol Lee. Influence of cinnamon on glycemic control in subjects with prediabetes: a randomized controlled trial. Journal of the Endocrine Society, 2020 [Read the Study](https://academic.oup.com/jes/advance-article/doi/10.1210/jendso/bvaa094/5870882)
  2. Jain SG, Purl S, Misra A, et al. Effect of oral cinnamon intervention on metabolic profile and body composition of Asian Indians with metabolic syndrome: a randomized double-blind control trial. Lipids in Health and Disease (BioMedical Central). June 12, 2017. [Read the Study](https://lipidworld.biomedcentral.com/articles/10.1186/s12944-017-0504-8)
  3. Diabetes Care. Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care 2003 Dec; 26(12): 3215-3218. [Read the Study](https://care.diabetesjournals.org/content/26/12/3215)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 168 – Could This Be the End of Hangovers? Promising Research Suggests a Potential Cure

LMU-168

LMU 168 – Could This Be the End of Hangovers? Promising Research Suggests a Potential Cure

Source: British Medical Journal – Nutrition Prevention & Health (March 2020)

Lifestyle Medicine Update (June 18, 2020)

Introduction:

Discover a potential game-changer for those occasional hangovers. Recent research delves into the science of hangovers and presents a promising solution. This study, published in the British Medical Journal, explores the effects of natural plant extracts, vitamins, minerals, and antioxidants on hangover symptoms. The results are intriguing, offering hope for those looking to alleviate the discomfort of hangovers. Dive into this groundbreaking research and its potential to change how we deal with post-drinking woes.

The Long-Awaited Remedy for Hangovers

For those who occasionally indulge in alcohol, the morning-after hangover can be a harsh reminder of the previous night’s festivities. While it’s essential to exercise moderation when it comes to alcohol consumption, there’s exciting news on the horizon. Recent research, published in the British Medical Journal – Nutrition Prevention & Health in March 2020, has shed light on a promising solution for alleviating and potentially preventing hangover symptoms.

A Comprehensive Study

This groundbreaking research builds upon previous studies that hinted at the beneficial effects of various natural elements, including fruits, leaves, and roots, in mitigating hangover symptoms. To delve deeper into this area, a three-armed study was conducted, involving 214 healthy volunteers ranging from 18 to 65 years old. Each participant was provided with alcohol to consume, and their journey through the realm of hangovers was meticulously monitored.

The study sought to uncover the effects of alcohol on dehydration, electrolyte balance, and blood pressure in the participants. The alcoholic beverages predominantly consisted of beer, white wine, and white wine spritzers. In addition to the alcohol, each group received a non-alcoholic beverage. This drink was administered 45 minutes before alcohol consumption commenced and immediately after it ceased.

The Key Ingredients

Now, let’s delve into the components of these non-alcoholic drinks. The first group, comprising 69 participants, was treated to a supplement drink packed with an array of plant extracts, vitamins, minerals, and additional antioxidant compounds. Notable elements included Barbados cherry (Acerola), prickly pear, ginkgo Biloba, white willow, and ginger root. The vitamins and minerals encompassed magnesium, potassium, sodium bicarbonate, zinc, riboflavin, thiamin, and folic acid. The second group, consisting of 76 participants, received the same supplement drink, albeit without the plant extracts. Lastly, the third group, with 69 participants, received a drink containing only glucose (serving as a placebo).

The Hangover Verdict

After the 12-hour observation period, participants were asked to complete a questionnaire detailing the type and intensity of their hangover symptoms. The results were nothing short of remarkable. When compared to the glucose-only supplement group, those who consumed the full supplement, inclusive of plant extracts, minerals, vitamins, and antioxidants, reported significantly milder symptoms.

Headache intensity, on average, was reduced by 34%, while nausea decreased by an impressive 42%. Feelings of indifference dropped by an average of 27%, and restlessness plummeted by 41%. These findings indicate that the plant extracts and other components in the supplement play a pivotal role in alleviating the discomfort of hangover symptoms.

The Science Behind the Relief

So, what’s the secret behind this newfound relief from hangovers? While the exact mechanisms remain somewhat elusive, the researchers suggest that polyphenol and flavonoid compounds within the plant extracts might be responsible for countering the physiological impact of alcohol. These compounds have been linked to reducing the body’s vulnerability to hangover symptoms in prior experimental studies.

Interestingly, the research findings also challenge a long-held belief about hangovers. It seems that dehydration and electrolyte imbalances may not be the primary culprits behind these morning-after woes. Instead, the symptoms appear to arise primarily from the accumulation of end-products produced during alcohol metabolism. The plant-derived phytonutrients used in the study may assist the body in detoxifying, neutralizing, or reducing the effects of these alcohol metabolites, ultimately diminishing the potential for hangover symptoms.

In conclusion, while responsible alcohol consumption remains the best approach for avoiding hangovers, this research offers a glimmer of hope to those who occasionally enjoy a drink. By incorporating supplements rich in plant extracts, vitamins, minerals, and antioxidants into their routine, individuals may find relief from the unpleasant aftermath of alcohol consumption.

References:

  1. Bernhard Lieb, Patrick Schmitt. Randomized double-blind placebo-controlled intervention study on the nutritional efficacy of a food for special medical purposes (FSMP) and a dietary supplement in reducing the symptoms of veisalgia. BMJ Nutrition, Prevention & Health, 2020; [Read the Study](https://nutrition.bmj.com/content/early/2020/04/01/bmjnph-2019-000042)
  2.  [Source](https://www.sciencedaily.com/releases/2020/04/200430191302.htm)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 167 – Exercise: The Fountain of Youth for Your Muscles

LMU-167

LMU 167 – Exercise: The Fountain of Youth for Your Muscles

Source: The FASEB Journal – Federation of American Societies for Experimental Biology (March 2020)

Lifestyle Medicine Update (June 12, 2020)

Introduction:

The transformative power of exercise goes beyond building muscle and fitness. Recent research has unveiled its ability to rejuvenate aging muscle tissue, even with as little as 10 minutes of daily exercise. This breakthrough offers a pathway to slow the aging process, maintain robust muscle, and enhance overall physical vitality. The fountain of youth may well lie within our bodies, waiting to be activated by the simple act of exercise, making it an essential element of an anti-aging regimen.

The Power of Exercise Beyond Muscles

Exercise has long been celebrated for its ability to build muscle mass and enhance bone density. However, recent groundbreaking research has unveiled an even more remarkable aspect of exercise: its capacity to rejuvenate aging muscle tissue. It turns out that even a modest daily dose of exercise, as little as 10 minutes, can play a pivotal role in tagging old, worn-out muscle tissue and replacing it with fresh, youthful muscle. This breakthrough promises to not only slow the aging process but also keep our bodies more robust and functional as the years roll on.

Exercise – The Timeless Elixir

Imagine that every time you exercise, you’re not only preserving your existing muscle mass but also renewing it. This revelation defies conventional wisdom, which posited that aging inevitably leads to a decline in muscle quality. Recent research, however, has turned this notion on its head, revealing that exercise can bestow a youthful vitality upon your muscle tissue, regardless of your age.

The Fountain of Youth in a 10-Minute Workout

This groundbreaking discovery emerged from collaborative research between the University of Copenhagen and the University of Sydney, Australia. The study involved analyzing muscle biopsies and blood samples before and after subjects engaged in a brief, 10-minute session on a stationary bike, performed at an intense pace. The results were nothing short of remarkable.

The researchers found that even this short burst of exercise could activate a vital enzyme known as ubiquitin. This enzyme plays a crucial role in the body’s natural rejuvenation process. It tags aging, worn-out muscle tissue, signalling for its replacement. As a result, the body kicks into gear, breaking down old, deteriorated muscle protein and ushering in fresh, youthful muscle tissue. It’s akin to discovering a hidden fountain of youth buried within our bodies, waiting to be activated by a mere 10 minutes of daily exercise.

 The Age-Defying Benefits of Younger Muscle Tissue

The implications of this discovery are profound. A person who regularly exercises not only preserves their muscle mass but also ensures that the muscle they have is significantly younger in terms of tissue quality than that of a sedentary individual with an equivalent amount of muscle. Younger muscle tissue boasts several advantages. It’s less prone to tears and injuries, heals more effectively if an injury does occur, and adapts better to unexpected physical challenges. In essence, exercise doesn’t merely maintain muscle; it renews it, providing a vital edge in physical resilience and performance.

Embracing the Anti-Aging Exercise Regimen

This revolutionary research underscores the extraordinary power of exercise as an anti-aging elixir. Regardless of your age or fitness level, incorporating as little as 10 minutes of exercise into your daily routine can be a transformative step. Not only will you maintain your muscle mass, but you’ll also enjoy the profound benefits of having chronologically younger muscle tissue.

Moreover, this rejuvenating effect extends far beyond muscles. It has the potential to enhance overall physical vitality and resilience, making everyday activities easier and more enjoyable. Whether you’re a seasoned athlete or just beginning your fitness journey, the youthful potential of your muscles awaits with every workout.

In closing, exercise has unveiled yet another facet of its transformative power. It’s not merely a means to build muscle or stay fit; it’s a gateway to preserving youth and vitality within your body. So, why wait? Unlock the fountain of youth that lies within you through the simple act of exercise.

References:

  1. Benjamin L. Parker, Bente Kiens, Jørgen F. P. Wojtaszewski, Erik A. Richter, David E. James. Quantification of exercise–regulated ubiquitin signalling in human skeletal muscle identifies protein modification cross-talk via NEDDylation. The FASEB Journal, 2020; 34 (4): 59 [Read the Study](https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fj.202000075R)
  2. [Source](https://www.sciencedaily.com/releases/2020/05/200528082552.htm)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 166 – Vitamin D: The Immune Defender Against COVID-19

LMU-166

LMU 166 – Vitamin D: The Immune Defender Against COVID-19

Source: Journal Aging Clinical and Experimental Research (May 2020)

Lifestyle Medicine Update (June 4, 2020)

Introduction:

In the battle against viral-induced respiratory infections, vitamin D has emerged as a potent ally, especially in the context of COVID-19. This article explores the critical role of vitamin D, the optimal levels needed for immune defense, regional disparities in vitamin D status, its connection to immunity and lung health, and how to strike the right balance through supplementation. Discover how this unassuming nutrient can strengthen our defenses in challenging times.

The Crucial Role of Vitamin D

In recent times, the spotlight has shifted to an unsung hero in the battle against respiratory infections: vitamin D. As research unfolds, it’s becoming increasingly evident that maintaining optimal levels of this vital nutrient can be a game-changer in our defence against viral-induced respiratory tract infections, including the dreaded COVID-19.

The Vitamin D Threshold

To understand the significance of vitamin D, it’s essential to establish a baseline. Studies have shown that individuals with a blood vitamin D level above 75 or 80 nmol/L (and below 140 nmol/L) are better equipped to prevent viral-induced respiratory tract infections or mitigate their severity if they do occur.

The European Calcified Tissue Society Working Group has defined “severe vitamin D deficiency” as a blood vitamin D level below 30 nmol/L. To put things in perspective, an ideal vitamin D value falls between 80 and 140 nmol/L, offering a robust shield against infections.

Regional Disparities in Vitamin D

The Seneca study shed light on vitamin D levels in different regions. It revealed that older individuals in Spain and Italy had average vitamin D blood levels of 26 nmol/L and 28 nmol/L, respectively. Contrast this with Nordic countries boasting levels of 45 nmol/L or higher. In Switzerland, nursing home residents registered an average vitamin D level of 23 nmol/L, while a staggering 76% of Italian women over 70 had vitamin D levels below the 30 nmol/L deficiency threshold.

What’s striking is the correlation between these countries with lower vitamin D levels and a high number of COVID-19 cases. Moreover, the elderly, who are most susceptible to severe COVID-19 outcomes, tend to have even lower vitamin D status due to decreased sun exposure and declining skin synthesis capability with age.

The Sunlight Connection

Sunlight plays a pivotal role in vitamin D synthesis in our skin. Southern European countries, known for preferring shade in the intense sun, coupled with darker skin, witness reduced skin production of vitamin D compared to their Northern European counterparts. In the north, where sunlight is scarce for a significant portion of the year, vitamin D supplementation and fortification of dairy products are commonplace practices.

Vitamin D and Immunity

The relationship between vitamin D and immunity is multi-faceted. Various immune cells rely on vitamin D to defend against harmful viruses and bacteria effectively. Moreover, adequate vitamin D levels help modulate immune responses, preventing immune cells from overreacting and triggering a cytokine storm – a life-threatening event often responsible for organ failure in severe infections.

The Lung Defender

In addition to its role in immunity, vitamin D also emerges as a crucial player in lung health. It regulates the function of Angiotensin Converting Enzyme-2 (ACE2) enzymes in the lungs, acting as a barrier against highly virulent and destructive respiratory tract infections. This newfound understanding underscores the importance of maintaining optimal vitamin D levels, especially during the COVID-19 era.

Striking the Vitamin D Balance

The key question now is how to strike the right vitamin D balance. For most individuals, aiming for a blood vitamin D level between 80 and 140 nmol/L is ideal. Achieving this can often be as simple as taking 1,000 to 3,000 IU of vitamin D per day.

However, it’s crucial to approach vitamin D supplementation with caution and under the guidance of a healthcare professional. Everyone’s needs are unique, and factors like autoimmune diseases or certain cancers may necessitate higher vitamin D levels. Regular monitoring through blood tests ensures that you stay within the optimal range.

Understanding Vitamin D Measurements

In some instances, blood panels express vitamin D levels in ng/ml rather than nmol/L. To align with this convention, the sweet spot to target is between 32 and 56 ng/ml.

Conclusion 

vitamin D is a formidable ally in our ongoing battle against respiratory infections, especially COVID-19. By maintaining optimal vitamin D levels, we fortify our immune defences and bolster our lung health. As we navigate these challenging times, let us remember the power of this unassuming nutrient and harness it to protect ourselves and our loved ones.

Reference:

  1. Petre Cristian Ilie, Simina Stefanescu, Lee Smith. The role of vitamin D in the prevention of coronavirus disease 2019 infection and mortality. Aging Clinical and Experimental Research, 2020.                                                                                                                                                         [Read the Study](https://link.springer.com/article/10.1007/s40520-020-01570-8)
 
Eat Smart, Live Well, Look Great,

Dr. Meschino

In May 2020, an updated report was published in the journal Aging Clinical and Experimental Research, which highlighted the increasingly strong link between low vitamin D levels and increased risk of death from Covid-19. The researcher explains that The European Calcified Tissue Society Working Group has defined “severe vitamin D deficiency” as a blood vitamin D level lower than 30 nmol/L. So, anything below 30 nmol/L is considered a severe deficiency of vitamin D. Remember that an ideal value is between 80 and 140nmol/L.

The Seneca study showed that the average vitamin D blood level in older individuals in Spain is 26 nmol/L and in Italy, it’s 28 nmol/, whereas higher levels of 45 nmol/L are found in Nordic countries. In Switzerland, the average vitamin D level is 23 nmol/L in nursing homes and in Italy, 76% of women over 70 years of age have vitamin D levels below 30 nmol/L. These are the countries with a high number of cases of COVID-19 and the aging population is the group with the highest risk for morbidity and mortality from the Covid-19 virus. The researchers state that vitamin D deficiency is a major public health problem worldwide in all age groups, but vitamin D status deteriorates with age, above 70 years of life, due to decreased sun exposure and decreased ability of the skin to synthesize vitamin D from sunlight exposure. Vitamin D status is especially poor in institutionalized people (people in nursing homes) 75% of them being severely vitamin D deficient, with blood vitamin D levels below 25 nmol/L. The researchers go on to state that the Southern European countries have lower blood levels of vitamin D, compared to Northern European countries because of decreased sun exposure (prefer the shade in the strong sun) and they tend to have darker skin, compared to Northern Europeans), which reduces the amount of vitamin D made in the skin upon exposure to sunlight. Northern Europe’s average vitamin D blood levels are higher because they know that they don’t get adequate sunlight enough of the year to synthesize required amounts of vitamin D to prevent osteoporosis, so they consume cod liver oil and they take vitamin D supplements (which are very inexpensive) and they fortify their milk and milk products with vitamin D (Finland).

Regarding immunity, vitamin D is required by various immune cells to ward off and fight dangerous viruses and bacteria. As well, low vitamin D blood levels enable certain immune cells to over-react to viruses by creating the cytokine storm, which is often the life-threatening event that causes organ failure and death. Vitamin D also modulates the function of the ACE enzymes in the lungs (Angiotensin Converting Enzyme-2), helping to prevent the virus from mounting a highly virulent and permanent lung-damaging respiratory tract infection in the lungs. I believe that it is just common sense at this point to ensure that your blood vitamin D level is above 75 or 80 nmol/L and below 140 nmol/L. If you have an autoimmune disease or you are fighting certain types of cancer your doctor may want to see higher blood vitamin D levels than 140 nmol/L, but for most people between 80 and 140 nmol/L is the sweet spot to shoot for. Most people can achieve this value by taking 1,000 to 3,000 IU of vitamin D per day.

But you should get your blood vitamin D level assessed by your physician to make sure you are getting enough vitamin D each day to achieve a blood level of at least 80 nmol/L but not so much as to go beyond 140 nmol/L unless otherwise indicated by your physician. Some blood panels show vitamin D in ng/ml rather than nmol/L, in which case the sweet spot is between 32 and 56 ng/ml.

I have included the reference for this information in the text below.

References:

Petre Cristian Ilie, Simina Stefanescu, Lee Smith. The role of vitamin D in the prevention of coronavirus disease 2019 infection and mortality. Aging Clinical and Experimental Research, 2020.
https://link.springer.com/article/10.1007/s40520-020-01570-8

Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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LMU 165 – The Unsung Hero: Vitamin C and Neutrophils in Immune Health

LMU-165

LMU 165 – The Unsung Hero: Vitamin C and Neutrophils in Immune Health

Source: Multiple Peer-reviewed Medical and Scientific Journals (see references below)

Lifestyle Medicine Update (May 30, 2020)

Introduction:

Uncover the critical role of vitamin C in supporting neutrophils, our immune system’s rapid responders. Neutrophils, essential for defense against infections, rely on vitamin C to function effectively. This article explores how vitamin C empowers neutrophils, the consequences of deficiency, and proactive strategies for immune health, offering valuable insights into bolstering our body’s defenses.

 

A Closer Look at Neutrophils 

In the intricate dance of our immune system, one group of foot soldiers stands out: neutrophils. These tiny yet mighty cells patrol our bloodstream, ready to defend against any foreign invaders that dare to threaten our well-being. Neutrophils are an essential part of the innate immune system, an evolutionary masterpiece that requires no prior training to combat threats effectively.

Neutrophils’ Swift Response

Neutrophils are the rapid responders of our immune system. As soon as they sense a threat – be it a virus or bacteria – these vigilant cells spring into action. They don’t hesitate; they engulf and destroy the invaders on sight, including the notorious coronaviruses.

Neutrophils’ Secret Weapon – Vitamin C

Here’s the captivating twist in this story: neutrophils rely heavily on vitamin C to carry out their mission. This vital nutrient is their secret weapon. Neutrophils use vitamin C to migrate to the sites in our bodies where viruses or bacteria have taken refuge, primarily our lungs, ground zero for respiratory infections.

Not only do they need vitamin C for mobilization, but they also use it to engulf viruses and bacteria, turning them into harmless prey. Moreover, vitamin C equips neutrophils with the power to generate free radicals, which are potent virus and bacteria killers.

The Vitamin C Delivery System

Picture this: specialized pumps in the outer layer of neutrophils’ skin function as gatekeepers, ushering vitamin C from our bloodstream into the core of these infection-fighting cells. This intricate mechanism ensures that neutrophils have ample vitamin C to fulfil their crucial roles.

The Role of Vitamin C Intake

Optimizing vitamin C intake is essential for maintaining robust neutrophil function and overall immune health. Studies have shown that a daily intake of 200 mg of vitamin C is sufficient for young, healthy individuals to maintain a minimum blood vitamin C level of 50 umol/L – a level associated with optimal immune function.

However, as we age, our vitamin C requirements evolve. For those over 60, researchers recommend 1000 mg of vitamin C per day, ideally split into two doses. These adjustments account for the natural decline in vitamin C absorption and utilization that accompanies aging.

Vitamin C in the Face of Infection

When confronted with a respiratory tract infection, be it the common cold, flu, or something more sinister like COVID-19, neutrophils undergo a dramatic change. They deplete their vitamin C reserves at an astonishing rate. To keep their infection-fighting capabilities at their peak, they require a substantial influx of vitamin C.

Studies underscore the significance of this need. Gram doses of vitamin C become necessary once an infection takes hold, leading to peak plasma ascorbate concentrations of greater than 150 µmol/L – a desirable level during an infection.

The Consequences of Vitamin C Deficiency

When neutrophils are deprived of sufficient vitamin C, they resort to an alternative defence mechanism: the release of fibrous strands known as NETs (Neutrophil Extracellular Traps). While NETs can capture and neutralize viruses, they come at a steep cost. They trigger an immune cascade, resulting in a cytokine storm – a vicious cycle of inflammation that can lead to organ failure and abnormal blood clotting.

Recent studies offer a glimmer of hope. Providing sepsis patients with high-dose vitamin C supplementation has shown promising results in preventing deaths. However, waiting until infection reaches this advanced stage may not be the wisest approach.

The Proactive Approach to Immune Health

Rather than leaving our immune system vulnerable, it’s wiser to take a proactive stance. Supporting neutrophil function by maintaining adequate vitamin C levels is a simple yet effective strategy. For those in good health, a daily intake of 200-1000 mg of vitamin C can bolster immune readiness.

Vigilance in Times of Infection

In the face of an impending respiratory tract infection, vigilance is key. At the first sign of trouble, be it a scratchy throat or sniffles, consider a minimum daily dosage of 500 mg of vitamin C, split into four doses. This regimen has demonstrated its ability to support neutrophil function, deter the release of NETs, and prevent a dangerous cytokine storm.

In conclusion, the bond between vitamin C and neutrophils in safeguarding our immune health is undeniable. With the wisdom of optimal vitamin C intake, we empower our immune system’s rapid responders to act decisively and protect us from the perils of infection.

References:

  1. Bozonet SM and Carr AC. The role of physiological vitamin C concentrations on key functions of neutrophils isolated from healthy individuals. Nutrients June 2019. 11,1363.
  2. [Link to Book Excerpt](https://books.google.ca/books?id=vc3LDwAAQBAJ&pg=PT149&lpg=PT149&dq=NETs+vitamin+C+and+neutrophils&source=bl&ots=HLGF1c86g_&sig=ACfU3U3eSCG30ickkzlMeGmd87bIfECJ6g&hl=en&sa=X&ved=2ahUKEwjJgqPZ0c_pAhVVZ80KHUhzBDgQ6AEwD3oECAkQAQ#v=onepage&q=NETs%20vitamin%20C%20and%20neutrophils&f=false)
  3. [Link to Research Article](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4743982/)
  4. [Link to Research Article](https://ashpublications.org/blood/article/129/10/1357/36005/Platelets-and-neutrophil-extracellular-traps)
  5. [Link to Research Article](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950903/)
  6. [Link to Research Article](https://jamanetwork.com/journals/jama/fullarticle/2752063)
  7. [Link to Research Article](https://www.researchgate.net/publication/336201419_Effect_of_Vitamin_C_Infusion_on_Organ_Failure_and_Biomarkers_of_Inflammation_and_Vascular_Injury_in_Patients_With_Sepsis_and_Severe_Acute_Respiratory_Failure_The_CITRIS-ALI_Randomized_Clinical_Trial)
  8. [Link to Research Article](https://annalsofintensivecare.springeropen.com/articles/10.1186/s13613-020-0640-6)
  9.  [Link to News Article](https://www.news-medical.net/news/20191001/Vitamin-C-improves-survival-rate-in-sepsis-and-acute-respiratory-distress-syndrome-(ARDS).aspx)
 
Eat Smart, Live Well, Look Great,
 

Dr. Meschino

 

Dr. James Meschino

Dr. James Meschino

ABOUT THE AUTHOR

Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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